Dumbbell Fly

Target Area: Upper Body 

Equipment: 2 x Dumbbells, Bench

  1. Firmly grip the dumbbells and draw your shoulder blades backwards and downwards. Lie down on a flat bench while lifting the dumbbells and holding them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them and hold the position. This will be your starting position.
  2. With a slight bend at your elbows, lower your arms out at both sides in a wide arc until you feel a stretch through your chest before returning your arms to the starting position. This is one repetition.

INTENSITY

Increase

Increase the weight of the dumbbells or number of repetitions.

Decrease

Decrease the weight of the dumbbells or number of repetitions.

ALTERNATIVE

Push-Up

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